Fun, Fun, Fruit!

Hello readers! Yesterday, we had on office potluck and of course I signed up to bring the only healthy dish! My wallet this past week was particularly slim but since I love my staff so much, I did not want to show up completely empty handed so I made a fruit tray. Making a fruit tray turned out to be more fun than I thought, all you need is a couple different colored fruits and you are set! Let me show you how I did mines:

1. Find a ton of delicious fruits! Luckily, many of the fruits I found were on sale
2. Clean and cut the fruit
3. Place a small bowl (I used a $1 guacamole dish) in the middle of the tray (which I found at Party City for $1)
4. Get any yogurt to place in the middle. I like to use regular, unsweetened yogurt and fold in strawberries in the middle for taste. You can also add honey for a sweeter taste since plain yogurt is an acquired taste
5. Arrange your fruit anyway you see fit! I did mines with bright kiwi in the center as an eye grabber and berries on the corners for a color contrast. The color contrast really made the yellow/orange from the mango, pineapples, and tangerines stand out!

Here is how much everything costs:
-Raspberries $1.25

• Antioxidant support, anti-inflammatory phytonurtients, Vitamin C, Manganese (defends the body against free radicals), Fiber

-Blackberries $1.50

• Known to have anti-viral and anti-bacterial properties; their dark color also gives them a high antioxidant factor; high in Vitamin C, and Fiber

-Kiwis 3/$1

• These tiny fruit are packed with Vitamin C and Vitamin K (a fat soluble vitamin that acts primarily in blood clotting)

-Tangerines 3/$1

• These cute little citrus fruits are high in Vitamin C and have a long shelf life; like most fruits, it has a natural antioxidant that is best for giving your body a natural defense system

-Mango .68c each

• Not only is mango one of my absolute favorite fruit, but it easily one of the best tasting things on the planet! Mangoes are packed with Vitamin C, Vitamin A, and Fiber (which helps aid in digestion and elimination)

-Pineapple $1.98

• This tropical wonder is made for more than just pina coladas! Just like the other fruits above, pineapples are a great source of Vitamin C but also contain Manganese and Vitamin B1 for energy production and antioxidant support.

Total - $10.09 
Why did I name this article fun, fun, fruit? Well because fruit is a colorful and delicious way to get many key vitamins. Why would you settle for fake fruit flavored snacks and drinks when you can have the real thing for a cheap price? Processed foods, particularity those aimed at tasting like fruit, are laced with artificial sugars and ingredients that are created to mimic the taste of the real thing. Don't be fooled by the labels of many popular fruit snacks, while they claim to be gluten free, fat free, and have no preservatives don't forget the other funky ingredients who are secretly eating. This list includes:
-Corn Syrup
-Artificial Flavors
-Sodium Citrate
-Carnauba Wax
-Red 40
-Yellow 40
-Blue 1
It is almost as if you are consuming gummy bears...with marginal amounts of health benefits.
In all, fresh fruits is the best snacking choice out there!
-Eating Clean in College

Gluten Free Does NOT Equal Healthy

Hello readers,

One of the Administrative Assistants at my job is a baker. In fact, one the worst parts about my celiac disease verdict was that I would never be able to enjoy his tasty treats ever again. So for months, I sat and watched as my co-workers chowed down on sweet goodies. Then, he told me that he could make me a gluten free alternative and he starting doing just that! Soon, the office had both gluten free and regular fudge, cookies, and brownies.

Now let me tell you, they were DELICIOUS! I was soooo happy that I was able to eat pastries again. In fact, I was so happy that I forgot that gluten free desserts are just that...DESSERTS. Just because they do not have gluten in them does not mean that they do not have the same chocolate chips, eggs, oil, and sugar that regular pastries come baked with. Gluten free products were made so that people with  celiac disease/gluten intolerance's do not have to suffer and miss out on the ability to eat desserts. Unfortunately, many people (ahem, dieters) switch to gluten free products because they assume that they are void of all the "bad carbs" in traditional desserts. This logic is faulty because for
many reasons.

1. Gluten free products are NOT carb-free/low carb. Carbohydrates are an essential part of our diet-hence why it is a macronutrient. Since celiac sufferers cannot consume wheat, barley, rye, etc...they HAVE to get their carbohydrate sources from other foods, mainly rice, corn, and potatoes. You are in fact eating carbs when you switch to gluten free, it is just a different type of carbohydrate.
2. Gluten free does not automatically mean better for you. Sure, pizza, hamburgers, and fried chicken are all laced with gluten but most of their gluten free alternatives can be just as unhealthy. Whether you are eating a gluten free or a regular pizza, you are still eating a pizza. Adding pepperoni slices, sausage, and extra cheese to your gluten free crust does not negate ANY calories. You are still getting the saturated fats, cholesterol, and calories from your toppings. What's the solution? Don't eat those counterparts, not only are they not clean but you are tricking yourself into eating false healthy foods.
Here are some of my favorite example of gluten free foods that aren't healthy

gluten free donuts...would you add these
to your healthy diet?

• Snickers
• Doritos
• Cheetos
• Skittles, Starbursts, Lifesavers, Twizzlers
• French Fries
• Baloney
• Spirits and Wine

Granted, living a gluten free lifestyle can be healthier if you follow a semi-paleo diet. I say semi-paleo because a healthy gluten free lifestyle utilizes potatoes and rice- two starches that most paleos stay away from. (When eating out, celiacs save on calories from not eating bread sticks or the rolls but might order an extra heaping of mashed potatoes)

This is not a rant against gluten free products. In fact, I LOVE gluten free brands such as Lara Bar and Vans (especially the pancakes) but I am trying to tell you, namely non-celiacs- that GF brands does not mean that it automatically health for you.
When you are truly gluten free, you are able to enjoy a wide variety of truly healthy foods. It is extremely difficult at first but after some adjusting (and a kind circle of friends) living a gluten free life can be satisfying. As a celiac, I get to enjoy more vegetables with my meals and can play around with sweet potato recipes. Instead of relying on bread in my sandwiches, lettuce or meat wraps take place. I find that I HAVE to cut out refined and processed foods (since they always contain  some sort of gluten) and can instead focus on eating foods that are delicious and good for me.

*disclaimer, this is not a post against gluten free products or those who responsibly use gluten free products in their diet (i.e pizza, bread, waffles, crackers) it is merely a warning to those who willingly and blindly switch to going gluten free

 -Eating Clean in College

EXPOSED: Popular "Healthy" Snacks

Recently, I went grocery shopping looking for cheap and delicious gluten free snacks. When I opened the pantry that I shared with my friends, I realized that she had a stockpile of snacks and I just had my almonds. Although I LOVE eating healthy foods, sometimes you just need some variety in your life. Last week, I spent at least an hour inside of Walmart scanning the aisles for snacks for and ended up leaving with fruit, Greek yogurt, and cucumbers. Although I did see some good picks, I noticed that there were a lot of unhealthy "healthy" foods out there.
1. Nature Valley Honey and Oats Granola Bars
Good: Has whole grain which are a great source of fiber and other nutrients. Fiber helps your body process food from one end to another and plays an important role in controlling the blood sugar spikes from low-carb diets.
Bad: There are different types of sugars in order to make the real sugar amount seem lower. Also, the "natural flavors" in this bar are often times flavorings added to make the food taste better. People sensitive to MSG, vegans, vegetarians, and those with other allergies should be careful since glutamates, animal products, or allergens may be the source of natural flavors. Lastly, these granola bars contain soy lecithin, which is an oily plant substance that posses emulsification properties that keeps food "together."
2. Nature Valley Sweet N Salty Peanut Bars
Good: Each bar contain 170 calories

Bad: high in sugar, multiple forms of 'sugar', and high fructose corn syrup. HFC is a processed product that is manufactured from surplus corn and has become a cheap alternative to table sugar. Take a look at the ingredient list and you'll realize that these bars are highly processed! While these "ingredients" keep your food fresher for longer periods of time but, they are linked to obesity, infertility, and have linked to various forms of cancer. 

3. Fiber One 90 Calorie Brownies
Good:  ONLY 90 CALORIES! Enjoy these in moderation as a dessert and don't feel guilty about it. Bad: It contains inulin, a fiber "additive" that is a naturally occurring fiber found in chicory roots. Chicory root has a mild laxative effect but since it can increase the product of bile, it is known to cause gallstones.
4. Pita Chips
Good: They taste delicious with hummus!
Bad: Chips often times rate low on the food scale since they have little nutritional value for the amount of sodium and fat they carry. Also, despite those commercials that show how slow baked they are, they are slightly lower in fat that regular potato chips. Pita chips are made of unrefined carbs and often times lack the potassium that most traditional potato chips have. When choosing a chip, go for corn chips, bean chips, or skip them altogether!
5. Kelloggs Special K 90 Calories Bar
Good: They come in all flavors from vanilla, strawberry, blueberry, and raspberry cheesecake.
Bad:  On top of the glycerin, corn syrups, and natural flavors, THEY CONTAIN TRANS FATS! Even if the package says 0 grams, trans fats are hidden as partially hydrogenated oils and fats. This bar contains BHT and TBHQ which are both controversial additives. BHT is an additive to retard rancidity in foods but are shown to be carcinogenic. Similarly, TBHQ also keeps food from going rancid but is a petroleum derivative (which includes fuels like jet fuel, diesel, and asphalt tar) YUCK!
6. Yoplait Light Yogurt
Good:  This brand contains calcium, vitamin A, and is a low calorie dairy source
Bad: Like many diet or light products, Yoplait Light contains controversial artificial colors and sweeteners. One of those nasty sweeteners is Aspartame, a popular sweetener that has been shown to cause headaches, pre-term delivers, leukemia and tumors in lab studies. Lastly, if you are following a Kosher or halal diet, then stay away from this yogurt! The gelatin in this product is made from animal skins and bones and is often times the by-products of meat and leather industries.

-Eating Clean in College